• Javier Becerra

WOD-3.30.18

STRENGTH 

8 min EMOM  Full Clean  *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6= 1 rep @ 80% *Sets 7-8 = 1 rep @ 90% METCON 

Ten rounds for time: 3 Squat Clean and Jerks (205/115 lbs) 4 Box Jumps (30″/24″)

Or

Beginners Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″)

Extra: Five sets of: Supinated-Grip Bent-Over Barbell Row x 10 reps  Rest 60 seconds

 Plank x 60 seconds Rest 60 seconds Dumbbell Bench Press x 10-12 reps 

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